# data[].attributes.body
Exercise strategies to improve long
term cardiovascular health

A. Swimming
- Healthy weight management
- Overall body workout
- Relaxing
- Reduced stress on joints

B. Bike riding
- Low impact on joints
- Increased cardiovascular fitness
- Improved posture
- Decreased stress

Exercise Plan (use FIIT)
Bike ride to and from uni (60 minutes total)
Intensity: 70% of HR Reserve
- Mon, Tues, Wed, Thurs, Fri

Swim for 45 mins on Tuesday
Swim for 1hr 15mins on Thursday
- Tues, thurs

# data[].attributes.body
30 minutes of physical activity a provides health benefits
Exercise early in the morning to avoid clashes with university - help to improve mood (mental health)
Aerobic exercise to improve cardiorespiratory fitness
2 strength and conditioning sessions per week
Because he has not exercised in a while, state slowing and just focus on low-moderate intensity to gain health benefits

- MONDAY: walking to and from university

-TUESDAY: strength (gym class at uni, convenient), walk dog before or after university

-WEDNESDAY: walking to and from university

-THURSDAY: walking to and from university

-FRIDAY: strength (gym class at uni, convenient)

Eat a Mediterranean diet with more poly and mono-unsaturated fats to lower cholesterol.
Whole grains, fruits and vegetables, omega 3 fatty acids, olive oil, less salt to decrease blood pressure.

https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/heart-disease-and-food

# data[].attributes.body
need to maintain 30-60% HRR
light-moderate exercise intensity
accumulate 30 min per day

best course of action would be to focus on large muscle groups, possible to capitalise on uni gym and do swimming, rowing, brisk walking around campus, bike riding, join dance clubs. Joining most recreational sporting clubs would achieve this outcome as well.

Cardiorespiratory Fitness (CRF) is defined as the ability to continue strenuous exercise requiring large muscle groups for a prolonged amount of time.

# data[].attributes.body
- 8 MET hours/week of walking (approx. 30 minutes/day), 5 days a week is associated with a 19% reduction in coronary heart disease
- accounts for a broad range of people
- walking is found to be involved in stress reduction alongside meditation -> significant reduction in systolic blood pressure and BMI
- 30 minutes in the pool is the same as 45 minutes of land exercise
- swimming can provide benefits of ow cholesterol etc.

References:
https://www.ncbi.nlm.nih.gov/pubmed/18508850?fbclid=IwAR2cd2GrwwbAPRd7uzdTJjmtXidzJF96npdEu-UchVctJFGxB61bnL9Tb3g

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/?fbclid=IwAR3VLTPac1rBYQRrUtMo6kbnbBGlco85oLTl1bTa0enAu4jO3OcqRTcxI4o

https://link-springer-com.ezproxy.library.uq.edu.au/chapter/10.1007/978-981-10-4304-8_2?fbclid=IwAR3BrGeQrhC1d0Yem2Ku0rIR4f5ayjzfgzF2AeUteXgNLaj0NVEZaqPfMPA

# data[].attributes.body
30 minutes of active walking/day or as an alternative swimming
30 minutes of mindful meditation/day

- if 30 minutes is unattainable 20 minutes of vigorous activity 3 days a week can provide the same results as 30 minutes of moderate activity 5 days a week

DIET: Plant based, reduce meat, reduce processed food, reducing saturated fats, increasing fibre

# data[].attributes.body
5 day exercise plan

Monday
- Peter has 3 pracs on Monday, so he will do 30 min brisk walking around campus between these pracs

Tuesday
- Tuesday is his day off because he is doing MATH1051 and took Math HL in highschool, so he will be doing 1.5 hrs of dance rehearsal with his uni dance club

Wednesday
- Pretty regular day, 30 min early morning moderate intensity swimming, and 30 min afternoon moderate intensity swimming

Thursday
- Rowing at gym to work back muscle groups for 5 km at a moderate pace

Friday
- Cycling around the city since you decided to ditch SCIE1000

Sources:
Porcari, J., Bryant, C., & Comana, F. Exercise physiology.

Online Lecture

# data[].attributes.body
Evidence from research suggests that Adults engage in moderate intensity physical activities (lead to notable increases in heart rate and breathing) for at least 30 minutes per day, five days per week.

Alternatively, adults can engage in vigorous intensity activities (rapid breathing and substantial increases in heart rate) for 20 minutes per day at least 3 days per week. The ideal physical activity program represents a combination of both moderate- and vigorous-intensity physical activities to lower their risk of CVD.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2857374/

# data[].attributes.body
MON- Moderate- jogging (30 minutes)

TUES- Vigorous- Hiit class (20-30 minutes)

WED- rest

THURS- Moderate- swimming (30 minutes)

FRI- Vigorous- soccer game
SAT- Moderate- bicycling (10-12 mph for 30 minutes)

SUN- Stretching